Result for: Short VO2 Max Intervals
Activity Began: 11/13/2011 11:18 AM
Duration: 01:35:45
Distance: 19.47 mi / 31.36 km
Average Speed: 12.2 mph / 19.6 kph
Average Pace: 4:55 min/mile / 3:03 min/km
Normalized Power: 153 watts
Intensity Factor: 0.54
Training Stress Score: 46
Calories: 841
Activity: Bike
Description:
From http://cadencecycling.com
10:00 Warm-Up
Goals for the Workout
1. Increase Leg Speed and Pedaling Efficiency
2. Increase Muscular Strength
3. Increase Upper End of Aerobic System
4. Increase power above Lactate Threshold
12:00 minutes of Sub-LT with Fast Cadence efforts
4:00 Minutes Recovery
Super-LT Intervals
5 x 1:30 Super-LT intervals with 1:00 minutes recovery between each. Watts/HR @
zone 4b with Cadence @ 90 - 100.
5:00 minutes recovery after set
VO2 Max Intervals
3 x 3:00 minutes @ zone 5 watts with 3:00 minutes recovery between each. Cadence @
upper 90s low 100s.
Download: TrainingPeaks PWX file
Workout: Short VO2 Max Intervals
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